Week 34

Barbell Strength

Cycle 8

High Rep: Work to 8 Rep Max

Low Rep: Work to 1 Rep Max

DAY 1

Back Squat

DAY 2A

Snatch

DAY 2B

Overhead Press

DAY 3

Front Squat

DAY 4A

Overhead Press

DAY 4B

Clean & Jerk

DAY 5A

Clean

DAY 5B

Deadlift

Endurance

#45

AMRAP in 20 min

10 Burpees
15 KB Swings
10 Box Jumps
10 DB Presses

#49

EMOM for 25 min

1 minute Running
2 minutes Jogging

#52

EMOM for 15 min

Min 1 – Wall Balls
Min 2 – SDHP
Min 3 – Step Ups
Min 4 – Push Press
Min 5 – Row for cals

#3

21-15-9 Ladder

Clean & Jerk
Burpees

#6

10-20-30-40-50 Ladder

KB Swings
KB Deadlift

Cardio

Day 1

4 Rds:
250m Row
15 Squat Jumps
10 Burpees
10 Step-Ups

Day 2

20 min Tabata:
Burpee Box Jumps

Day 3

800m Run-Fast
800m Run-Easy
400m Run-Fast
400m Run-Easy
200m Run-Fast
200m Run-Easy

Day 4

6 min of Jump Rope
5 min of Row
4 min of Step-Ups
3 min of Walking Lunges
2 min of Box Jumps
1 min of Burpees

Day 5

16 min AMRAP:
200m Run
15 Burpees
10 Step-Ups

Bench Press

Bench Cycle 8 – Pyramid Cycle 1

Day 1

Light
12, 10, 8, 6
Increase Wt Each Set

Day 2

Medium
8, 6, 4, 2
Increase Wt Each Set

Day 3

Heavy
5, 4, 3, 2, 1
Increase Wt Each Set

Weekly Challenge

5K Row

Row 5K as quick as possible!